Eat healthy, not hearty, for the holidays

(CNN) -- Believe it or not, nutrition experts say it is possible to have a healthy holiday without shortchanging yourself. You can even sample a few treats.

"There's a huge variety of foods out there now -- healthy stuff -- and you are burning more calories this time of year if you're on the go," said Kaiser Permanente dietician Ann Whitaker. "If you stay busy, or moderately active, you can maintain or even lose weight."

Former dieter Beth Morris knows the secret now.

"It's not a diet, it's a lifestyle," she said. "You have to keep that in front of your mind."

Today, Morris is more than 30 pounds lighter than she was just a few years back. She has learned that a little creativity and planning can go a long way -- even at holiday time.

"During the holidays -- or any time of year -- all foods can fit into a healthy diet," advised Kathy Goldberg, a registered dietician and culinary specialist at the University of Michigan Health System. "We want to make sure that we eat a balanced diet, though, which means not excessively eating sweets and treats."

It does mean pursuing a diet based on whole grains, fruits, vegetables, lean protein and low-fat dairy, Goldberg said.

Still, it doesn't mean giving up holiday treats entirely.

"It's very difficult to modify a recipe for a butter-based cookie and have it really be satisfying and delicious," the Michigan dietician continued. "But you can still make those, just have a very small portion of them."